Subversive Fitness: Day 317 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 317 Of 360

5 minute sled drag (20yd. each @ 1 + 1/2% BW)

 

”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move into organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

 

Then, 2 rounds of:

 

20 Kettlebell deadlift @ (up to) BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest

 

Work hard, stay focused on position, and keep rest within the designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.

 

And then, 10 rounds of:

 

5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump
50 Jumprope (or 10 broad jump)

 

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. Use bumper plate @ 10lb W, 15lb. M as desired/ needed.

 

 

And finally:

 

40 Pistol-grip kettlebell squat (4 x 5L, 5R- mechanics govern weight- keep it light)

 

The pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.

 

If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.

 

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